Target Heart Rate Zone Calculator
Your maximum heart rate and five training zones — with the Karvonen method if you know your resting pulse.
Result
How to use
- 1
Set your age.
- 2
Optionally pick Karvonen and enter your resting heart rate for more personal zones.
- 3
Use the zone table to plan easy, steady and hard workouts.
Questions
How is maximum heart rate estimated?
The simple and widely used formula is 220 minus your age. Real maximum heart rate can differ by 10–20 beats either way, so treat the zones as a guide.
What is the Karvonen method?
It uses your heart rate reserve (maximum minus resting heart rate): target = resting HR + intensity × reserve. It gives more personal zones, especially for fitter people with a low resting pulse.
Which zone burns fat?
Easy Zone 2 work builds aerobic fitness and uses fat as a main fuel, but total calories burned matter most for weight loss. A mix of easy and harder sessions works best. Check with a doctor before hard exercise if you have a heart condition or take BP medicines.
About this Heart Rate Zones tool
Target Heart Rate Zone Calculator — Your maximum heart rate and five training zones — with the Karvonen method if you know your resting pulse. It is one of 200 free tools on namasivayam.in, made by software engineer Namasivayam Vadivelan for everyday use in India.
Everything is calculated instantly in your browser: nothing you type or upload is sent to any server, there is no sign-up, and it works on mobile and desktop. Set your age.
Related reading
Articles that go with this tool
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Why some days you should exercise slower to get fitter. A simple guide to heart rate zones, how to find yours, and how to use them for walking, running and weight loss.
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Sugar hides in biscuits, sauces, "healthy" drinks and even bread. Here is a simple two-minute way to read the label and catch it.
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No gym, no equipment, no fees. Why a daily 30-minute walk is the easiest health habit to start — and how to make it stick.
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Results are estimates to help you plan. They are not financial, tax or medical advice.